Announcement:
- Please join us in congratulating Coach Jess in WINNING CrossFit San Diego’s Powerlifting Meet this past Saturday. Jess finished first among the women with: a 220lb back squat, 149lb bench, and 257lb deadlift!! Great lifting Coach, and way to lead by example!!
- NEW GHD (Glute-Ham Developer Machine) note: We are pleased to say we are adding this piece of equipment for use at our gym. Please note that it is strongly recommended that you consult one of the coaches on proper usage PRIOR to first use if you’ve never used one before. This includes GHD sit ups, Back extensions, Hip extension and Back/Hip extensions. When used properly, this is a great tool for developing the core including the hip flexors. If used improperly, it can put unnecessary strain/shearing force on the lower back. Check out this video. 1. It features “Coach” aka Greg Glassman the founder of CrossFit and 2. Coach is instructing on proper form
- [yt]http://www.youtube.com/watch?v=7sNVDLklGmM[/yt]
WOD
400m run
2 clean and jerks (155#/100#)
2 rounds of “Cindy”
-5 rounds for time-
1 round of “Cindy” = 5 pull-ups, 10 push-ups, 15 air squats
“Finisher”
100 sit ups
-for time-